Our PVCF Formal Ball is the 20th of November! Your mission: prepare for a night of espionage and elegance! Get dressed to kill...and dance and celebrate your PVCF family! Think of your favorite 1960s spy thriller: tuxes, black ties, gowns, pistol holsters, top hats, go-go boots and glitter!
There will be a photo-shoot for everyone, so come runway-ready!
Our Ball will be catered by Haven Foods... so be prepared to eat well and dance hard!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: Building the toes-to-bar: supine leg raise, hanging leg raise, strict toes-to-bar, kipping toes-to-bar
2. 5 minutes deliberate practice of the Hip and Trunk Flexion (hanging, straight leg) exercise of your choice. Use the less complex versions to warm up.
3. “Fly by Night”
- Calorie Row
Rest five minutes, then:
- 10 Burpees
- 7 Toes-to-bar
Use staggered starts on rower if necessary. Score is total reps and calories.
LIII: as rx’d
LII: Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate
LI: Row 1000m, then, not for time six rounds of 5 box burpees, 8 supine leg raise.